{"id":2819,"date":"2016-10-05T00:00:00","date_gmt":"2016-10-05T08:00:00","guid":{"rendered":"http:\/\/www.thomasvillecrossfit.com\/?p=2819"},"modified":"2016-10-04T22:06:08","modified_gmt":"2016-10-05T02:06:08","slug":"10-5-16","status":"publish","type":"post","link":"https:\/\/test.thomasvillecrossfit.com\/test\/2016\/10\/05\/10-5-16\/","title":{"rendered":"10-5-16"},"content":{"rendered":"

<\/p>\n

Thomasville CrossFit – CrossFit<\/h2>\n

<\/p>\n

Warm-up<\/h3>\n

TCF CrossFit Poker (No Measure)<\/h3>\n

Teams of 2 will collect cards by completing exercises for the value of the card.
\n
Ace-10= 10 reps, all others cards are their number value in reps.
\n
Diamonds= OHS
\n
Hearts= V-UPS
\n
Club= Box Jumps
\n
Spades= Dips<\/p>\n

Poker Hands written up on board in class.<\/p>\n

Metcon<\/h3>\n

2 Bears Complex (AMRAP – Reps)<\/h3>\n

Teams of 2 will alternate “Bear Complex” for 20 min AMREP
\n
Bear Complex 95\/65
\n
Power clean
\n
Front squat
\n
Push press
\n
Back squat
\n
Push press<\/p>\n

No thrustering the weights.<\/p>\n","protected":false},"excerpt":{"rendered":"

Thomasville CrossFit – CrossFit Warm-up TCF CrossFit Poker (No Measure) Teams of 2 will collect cards by completing exercises for the value of the card. Ace-10= 10 reps, all others cards are their number value in reps. Diamonds= OHS Hearts= V-UPS Club= Box Jumps Spades= Dips Poker Hands written up on board in class. Metcon… Read More »10-5-16<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"neve_meta_sidebar":"","neve_meta_container":"","neve_meta_enable_content_width":"","neve_meta_content_width":0,"neve_meta_title_alignment":"","neve_meta_author_avatar":"","neve_post_elements_order":"","neve_meta_disable_header":"","neve_meta_disable_footer":"","neve_meta_disable_title":"","footnotes":""},"categories":[28],"tags":[],"class_list":["post-2819","post","type-post","status-publish","format-standard","hentry","category-crossfit"],"_links":{"self":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2819","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/comments?post=2819"}],"version-history":[{"count":1,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2819\/revisions"}],"predecessor-version":[{"id":2820,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2819\/revisions\/2820"}],"wp:attachment":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/media?parent=2819"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/categories?post=2819"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/tags?post=2819"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}